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  6. Black gram vs. American cheese

Black gram vs. American cheese — In-Depth Nutrition Comparison

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What are the main differences between black gram and American cheese?

  • Black gram is richer in copper, iron, fiber, manganese, magnesium, and folate, yet American cheese is richer in calcium and vitamin B12.
  • Black gram's daily need coverage for copper is 104% higher.
  • Black gram contains less sodium.
  • American cheese has a lower glycemic index than black gram.

We used Mungo beans, mature seeds, raw and Cheese, pasteurized process, American, without added vitamin D types in this comparison.

Infographic

Black gram vs American cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +926.9%
Contains more PotassiumPotassium +644.7%
Contains more IronIron +1101.6%
Contains more CopperCopper +2032.6%
Contains more ZincZinc +34.5%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +3624.4%
Contains more CalciumCalcium +657.2%
Contains more PhosphorusPhosphorus +69.1%
Contains more SeleniumSelenium +146.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B3Vitamin B3 +1803.9%
Contains more Vitamin B5Vitamin B5 +124.8%
Contains more Vitamin B6Vitamin B6 +420.4%
Contains more FolateFolate +2600%
Contains more Vitamin AVitamin A +24900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.234mg

All nutrients comparison - raw data values

Nutrient Black gram American cheese DV% diff.
Copper 0.981mg 0.046mg 104%
Calcium 138mg 1045mg 91%
Iron 7.57mg 0.63mg 87%
Saturated fat 0.114g 18.057g 82%
Fiber 18.3g 0g 73%
Sodium 38mg 1671mg 71%
Manganese 1.527mg 0.041mg 65%
Vitamin B12 0µg 1.5µg 63%
Magnesium 267mg 26mg 57%
Folate 216µg 8µg 52%
Fats 1.64g 31.79g 46%
Phosphorus 379mg 641mg 37%
Cholesterol 0mg 100mg 33%
Vitamin A 1µg 250µg 28%
Potassium 983mg 132mg 25%
Vitamin B1 0.273mg 0.015mg 22%
Selenium 8.2µg 20.2µg 22%
Monounsaturated fat 0.085g 8.236g 20%
Carbs 58.99g 3.7g 18%
Vitamin B6 0.281mg 0.054mg 17%
Protein 25.21g 18.13g 14%
Vitamin B5 0.906mg 0.403mg 10%
Vitamin B3 1.447mg 0.076mg 9%
Zinc 3.35mg 2.49mg 8%
Choline 36.2mg 7%
Vitamin E 0.8mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Calories 341kcal 371kcal 2%
Vitamin K 2.6µg 2%
Vitamin B2 0.254mg 0.234mg 2%
Polyunsaturated fat 1.071g 1.286g 1%
Net carbs 40.69g 3.7g N/A
Sugar 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.263mg 0.232mg 0%
Threonine 0.875mg 0.772mg 0%
Isoleucine 1.287mg 0.938mg 0%
Leucine 2.089mg 1.716mg 0%
Lysine 1.674mg 1.516mg 0%
Methionine 0.367mg 0.475mg 0%
Phenylalanine 1.473mg 0.939mg 0%
Valine 1.416mg 1.187mg 0%
Histidine 0.706mg 0.546mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more ProteinProtein +39.1%
Contains more CarbsCarbs +1494.3%
Contains more FatsFats +1838.4%
Contains more WaterWater +266.8%
Contains more OtherOther +101.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +9589.4%
Contains more Poly. FatPolyunsaturated fat +20.1%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.